Ask the Coaches: Should I Negative Split My 10K or Not?

Race has a 400 ft elevation loss in the first half

Published

February 1, 2013

Question: In the November/December [2012] issue of Running Times two coaches recommend negative splits. What do you recommend for an out-and-back 10K that drops 400 feet in elevation for the first half of the race?

- Joe, California

Answer: In a perfect world I share the opinion of my two colleagues. As you observed, not all road races are created equal. In the case of a course that loses 400 feet of elevation in the first half, it may be even more important to marshal your energy for the second half (especially if this is a loop course and you are going to have to regain those 400 feet).

You are definitely going to want to get to the half-way point running as close to your target splits, without going anaerobic. Your breathing should be under control. If you go “in the bag” early and have to dig out of 400 feet lost elevation the second half you will not like life.